Category: Uncategorized

Lift/Strength.

4 x on every 90sec
10 touch & go power jerks (heavier than last week)

Then.

Pull up program.

Metcon.

9min amrap
7 unbroken handstand push up
7 unbroken sumo deadlift high pull 45/30kg

If you break a set. Rest 45sec

Metcon.

6min amrap
20 kettlebell swings 24/16kg
10 box jump 24/20
40 double unders

Rest 5min.

4min amrap
6 front squat 80/50kg
6 target burpees

Rest 2min.

3min amrap
4 front squat 80/50kg
4 lateral bar jumping burpees

Rest 90sec.

2min amrap
2 front squat 80/50kg
2 burpees

Lift.

Power clean & jerk. (2sec pause in clean & the jerk)
Build to a heavy single.

Metcon.

Open workout 13.4

7min ascending ladder

3 clean & jerk 60/40kg
3 toes to bar

Add 3 reps each rx.

Skill.

5 x on every 90sec 5 touch & go Power snatch 60/40kg

Then.

Double under practice
Adv. 100-150 unbroken afap.

Metcon.

Open workout 14.1

10min amrap
30 double unders
15 power snatch 35/25kg

Strength/Skill

4 x on every 90secs 10 touch & go Power Jerk 60-70kg/40-45kg

Then.

Pull up program.

Conditioning.

Tabata Handstand push up or push up.

Conditioning.

5rft
10 deadlift 125/85kg
20 box jump 24/20
30 wall ball 10’/9′ 9/6kg

Strength/Skill.

5RM Thruster. (Touch & Go)

Conditioning.

3min amrap
5 hang power clean 52.5/35kg
5 lateral bar jump burpee

Rest 2min.

Repeat amrap.

Conditioning.

In pairs
In 20min complete

200 double unders
Then in remaining time complete

40 toes to bar
20 split jerk 70/45kg
40 chest to bar
20 power clean 70/45kg
40 hspu
20 power clean
40 chest to bar
20 split jerk
40 toes to bar

Conditioning.

20min amrap.

400m run
31 sit up
200m run
31 push up
400m run
31 overhead lunge 20/15kg
200m run
31 kettlebell swings 24/16kg

Strength.

Front squat. Build to a heavy 5. Barbell taken from the floor.

Conditioning.

4rds for reps.
60sec cal row
60sec rest
60sec wall ball 10’/9′ 9/6kg
60sec rest